Cholesterol-Lowering Pineapple Kale smoothie featuring anti-inflammatory bromelain and loaded with heart-healthy antioxidants. Learn how to make at home!
“Just delicious, tastes like a vacation in a glass. Can also sub-in spinach if kale isn’t your favorite.”
🙂 DJ
Pineapple Kale, a heart-healthy cholesterol-lowering smoothie recipe, is refreshing and tropical, combining the natural sweetness of pineapple with the nutrient-dense benefits of kale. Chia seeds add extra fiber, protein, and omega-3 fatty acids, while coconut water provides hydration and electrolytes.
Pineapple contains bromelain, an enzyme with anti-inflammatory properties that can support heart health. Kale is rich in vitamins, minerals, and antioxidants, as well as dietary fiber that can help lower cholesterol levels. Chia seeds contribute additional fiber and healthy fats to support cardiovascular health.
Everything You Need
Key Ingredients
The Cholesterol-Lowering Pineapple Kale smoothie ingredients are:
- banana
- kale
- pineapple
- chia seeds
- coconut water
Health Benefits
Bananas – Bananas are very healthy, readily available, and one of the least expensive fruits you can buy. They have relatively few calories, are rich in nutrients such as vitamin C and potassium, are full of potent antioxidants including flavonoids and animes, and are high in dietary fiber. Studies have shown that bananas can improve insulin sensitivity and may improve kidney health.
Kale – Kale, a very popular cruciferous vegetable, is one of the most nutrient-packed foods you can eat. A single cup contains 200% of the recommended daily intake of vitamin A, 135% of the recommended vitamin C, and 685% of the recommended vitamin K, among many others. Kale also provides very high levels of the powerful anitoxidants quercetin and kaempferol, known to lower blood pressure and reduce inflammation.
Pineapples – Pineapples are popular tangy tropical fruit that, surprising to most, originated in South America, not Hawaii. They are absolutely loaded with antioxidants and nutrients, including a ridiculously high amount of vitamin C (1 serving = 131% of the recommended daily intake), manganese, vitamin B6, and thiamin. Pineapples also contain a significant amount of the digestive enzymes bromelain that can help fight pancreatic cancer.
Chia Seeds – Chia seeds are small in size, but big in nutritional value. They are absolutely loaded with antioxidants, omega-3 fatty acids, and are rich in dietary fiber. In addition, the compounds in chia seeds have been shown to neutralize cell-damaging free radicals, assist with lowering blood pressure, and reduce inflammation.
Coconut Water – Coconut water has become an increasingly popular health drink as of late. It is low in calories, efficiently replenishes electrolytes, is an excellent source of potassium, and contains potent free radical fighting antioxidants. Also, coconut water has been shown to lower blood sugar levels in people suffering from diabetes, prevent kidney stone formation, and reduce the risk of heart disease.
Equipment Needed
A standard blender is all that is required to make this cholesterol-lowering smoothie. If you are making it for just one person, we recommend using any one of the many available NutriBullet blenders as they are quick to set up and very easy to clean.
If you are making this recipe for more than one person, we recommend a higher-end Vitamix blender that can process larger loads more efficiently.
For overnight storage, we recommend using a glass or BPA-free airtight container with a resealable lid.
How To Make This Smoothie
The Cholesterol-Lowering Pineapple Kale smoothie is very easy to make:
- Step 1: Place banana, kale, pineapple, chia seeds, coconut water, and ice into a blender and secure the lid.
- Step 2: Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Step 3: Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Step 4: Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Recipe Tips And Substitutions
For ease of use, we recommend peeling and slicing a number of bananas, putting them in a freezer bag, and storing them in your freezer for quick access.
If you don’t have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
You can substitute spinach for kale or add a scoop of protein powder for an extra protein boost.
If you prefer a creamier smoothie, try using almond milk or yogurt instead of coconut water.
Smoothie Frequently Asked Questions
Can I use frozen pineapple instead of fresh pineapple?
Yes, frozen pineapple can be used, providing a thicker and colder smoothie while retaining the same health benefits as fresh pineapple.
How can I make this smoothie sweeter?
To make the smoothie sweeter, you can add a teaspoon of honey or a few drops of stevia, or use a ripe banana for natural sweetness.
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Recipe Card
Cholesterol-Lowering Pineapple Kale Smoothie Recipe
Cholesterol-Lowering Pineapple Kale Smoothie featuring anti-inflammatory bromelain and loaded with heart-healthy antioxidants. Learn how to make at home!
Ingredients
- 1 banana, frozen, sliced
- 1 cup kale
- 1 cup pineapple, frozen, chunks
- 1 tablespoon chia seeds
- 1 cup coconut water
- 1 scoop Collagen Boost, optional
Instructions
- Place banana, kale, pineapple, chia seeds, coconut water, and ice into a blender and secure the lid.
- Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Notes
- For ease of use, we recommend peeling and slicing a number of bananas, putting them in a freezer bag, and storing them in your freezer for quick access.
- If you don't have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
- You can substitute spinach for kale or add a scoop of protein powder for an extra protein boost
- If you prefer a creamier smoothie, try using almond milk or yogurt instead of coconut water.
Recommended Products
Nutrition Information:
Yield:
1Serving Size:
1Amount Per Serving: Calories: 251Total Fat: 14gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 9mgSodium: 215mgCarbohydrates: 97gFiber: 11gSugar: 52gProtein: 17g
More Cholesterol-Lowering Smoothie Recipes
→ If you liked this Pineapple Kale smoothie recipe, try more of our delicious favorites on our Cholesterol-Lowering Smoothie Recipes page.
Sources
WebMD: Website; Healthline: Website
